T Nation

GuineaPig’s Training Log



No plan yet but went to the gym anyways to do some random stuff. Didn’t eat much so feeling like shit but made the best of it. Took the opportunity to try out some alternative exercises, loads and rep work for the coming Hypertrophy block.

Back to Derrimut Gym for this session. Was the gym I trained at when I started logging on here and it was nice to be back. Hasn’t changed much. Still solid gym overall if not exceptional in anyway other than the amount of juicy bois and gals around.

Squat 3x10 @ 120kg
Leg Press 4 Sets x 12

120kg for reps. How hard could it be lol I thought. It’s been long enough since my last repwork block woth squats that I forgot how shit these go for me.

What conditioning I had is gone now after doing low rep work for a while. While the weight was in a good spot I think the sets left me gassed and with a nasty lower back pump which took about halfway through benching to fade.

I vaguely remember from a while ago it never ended up feeling any better but the reps and weight went up and the gains were pretty good. Does it really have to be that uncomfortable though? Maybe I’m just a little bitch.

Leg Press is good for reps and quad work as always just keep pressing away and a lot of volume gets done. I’m thinking some squats but not too hardcore and then the rest ez leg press will get me gains without smashing me every set.

Didn’t get around to trying Front Squat but was thinking maybe some rep work. Max depth to hit the quads and glutes and high-ish reps to get the upper back worked?

Bench 4x6 @ 80kg
Incline DB Bench 3x10 @ 30kg

Bench feels awkward for rep work like unnatural lol. Apparently with a couple of months exclusively pausing you get uncomfortable with and forget how to touch and go bench. I remember when touch and go was all I knew and the bottom half of the ROM was not strong feeling. Has changed for the better I think. Wasn’t really keen to do comp bench for high reps for the Hypertrophy block anyways. Maybe just hit a few reps as warm up and keep technique fresh then on to other stuff. That’s where incline DB bench comes in.

Incline DB press on a shallow incline has been in my training on and off since I started lifting. Each time I got a bit stronger stalled and then dropped the movement to come back some time down the track and repeat the process again. Unlike barbell bench DBs feel very natural to keep on bouncing away rep after rep.

For the first time back on DBs it’s looking pretty good. Not as strong as before but close and the starting point is ahead of last time DBs were brought back in. But surprised actually but I guess flat benching transferred over well

The movement still feels a bit awkward and alien but with a bit of time should get better and better and that alone should get the weight/reps up to near matching previous peak DB strength and then beyond.

OHP and dips are gonna be in there also. If I end up going easy on comp bench then it’ll leave plenty of time and energy for these too.

Sumo Deadlift 1 @ 160,180,200kg
Conventional Deadlift 6 @ 100,100, 120kg, 140kg

Called it a last week but being back on a stiff bar feels is dog shit lol. Cheat bar best bar.

Back on conventionals for the first time in a while and it didn’t feel too bad. Will probably start light-ish maybe like 120-130kg and focus on keeping tight a flat back and controlled eccentric or even light touch and go for more time under tension. Will add weight as I go.

Maybe will do a snatch grip or stiff leg or Romanian or all of them variation afterwards and so rows.

Feel like there’s stuff I forgot to mention lol but will leave it at that.




Morning workout. Not much in my belly besides a Gatorade. Didn’t really sound like a good idea going in lol. Not plan today but we’ll get more into that later

2 @ 100kg, 120kg,140kg
12,12,8,8 @ 120kg

High rep squats feeling shitty still but noticeably better since last session so instead of 10 reps bumped it up to 12 at the same level of gassed feeling as 10 reps earlier this week. Still very little fun though. Back kind of tightened up afterwards again so might not go as ham in future. But drained for bench

Bench 2 @ 80,90,100kg
DB Bench 12,12,12,12 @ 30kg

DB still feeling a bit awkward. Probably doesn’t help that I’m training at all different gyms with different equipment. The DBs here have a handle that bulges in the middle so not like the uniform thickness of a bar.

Sumo DL Worked up to singles @ 180, 190, 200kg
Conventional DL 3x8 @ 120kg

Pretty straightforward stuff here. Will probably up the weight on conventionals gradually as I go.

Future training gonna be is going to be a bit awkward because my training is gonna be on an unpredictable schedule so like I dunno what days I’ll be lifting during the week



So begins the unpredictable training schedule. Not anywhere near the best case scenario but I gotta work with what I got. Little sleep last night mostly because of the World Cup Final and all liquid nutrition pre workout. Not gonna set up a self fulfilling bad workout prophecy. Might end up being a good sesh tonight. We’ll see

Planning to hit up some upper body at Doherty’s Bendigo. Might throw in some ez squats too. I think there was a DIY SSB hiding in the back somewhere. In the interest of saving time might try bringing back in super sets. Wasn’t too long ago when I was more towards just bodybuilding that I’d superset everything.

Comp Bench 2 @ 80,90,100

Incline DB Bench 5 Sets
Chest Supported Rows 5 Sets
Massive pump from pumping out the reps on DBs but went quick through and burned out rapidly. Tried a couple of chest Supported row machines and also one of those fancy handle attachments on the cable row

Safety Squat Bar

Lot of random reps with the SSB throwing in some pauses and upping the weight. Weird feeling because my balance is all forward with it. Mostly just hurts my shoulders because it sits strangely and presses down on the bony bits of my shoulder.

Not sure if it actually works my back more or I just misgroove it more often or it’s just awkward more than useful. Pauses actually felt better because I could concentrate on balancing the weight and nailing my positioning.

If it didn’t smash my shoulders it might actually be barely alright.

Right now seems like just another movement pattern to learn that could interfere with my regular squat instead of what I was hoping for which was something I could rep out for days and work everything nicely but save my shoulders.

Might go with regular squats or fronts instead